Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Metcon (No Measure)

No more than 10 min in this section

Lifting

10-8-6

Deadlifts

Use a light warmup weight for the set of 10, then a moderate weight for your set of 8, then a heavy weight, preferrably around 75% of 1rm for the set of 6. The weight used in the set of six will be your metcon weight.

Metcon (Time)

B1.

7min cap

8-6-4-2

KB thrusters 53/35

3 Deadlifts between each set of kb thrusters *use your 6 rep weight from Lifting